Sleep- Don’t Over-Stimulate Your Mind

sleepIf you ever experience difficulty sleeping or feel that you could sleep better, there are many factors to consider that can influence your nightly rest. Diet plays its part. Poor circulation or lack of exercise can also interfere with your sleep. But most of us get into bed with all of the stresses and strains of the day on our minds and in our posture. So, when you go to bed tonight, try a different approach. We touched on sleep on Day Two but it’s such an important subject that we’ll remind you to follow these principles until they become a natural habit at bedtime.
First of all, don’t read or watch television for the twenty minutes before you intend to sleep. If you over-stimulate your mind, it will be harder to fall asleep. Next, learn to relax your body, your entire body, from head to toe. Relax your face, neck, shoulders, limbs – everything. And breathe a little more deeply, gently inflating the chest, holding the breath for a second or two, then breathing out slowly and deeply. This simple process can help you to unwind, slow down, relax and prepare for sleep. Don’t skip this essential ingredient in your Total Transformation Programme. Great sleep improves every aspect of our lives and the Programme won’t deliver all of its amazing benefits unless you follow the powerful evening routine for great sleep.
You’ll notice the difference when you wake up and feel more refreshed, more energetic, calmer and ready for whatever the day may bring you. A better night’s sleep will help your mind and body recover from the pressures of the day and equip you to become more resistant to stress as each day unfolds. Learn to relax. And breathe.

Read More at Sleep Well: 5 Steps to Smarter Sleep ( Sleep Your Way to Success): Feel Fantastic, Look Your Best, Release Your Inner Power, (Sleep Better), Cure your … (How to Go To Sleep (Self Help) Book 1)

SLEEP!…..The Cure for all Ills!

Sleep is such an incredibly important part of a healthy life yet we often forget to appreciate the benefits of a good night’s rest.
We take sleep for granted. And that’s true for most of us – until something goes wrong. But the reality is that very few people sleep well. Most of us seem to wake up in the morning feeling tired and definitely unrested. The consequences for our health and well being have been studied intensively in recent years and we now appreciate more fully the connection between insomnia and depression. In fact insomnia may even be one of the causes of depression.
To test this theory, research has been conducted at Ryerson University in Toronto, focusing on patients suffering from depression and the usual insomnia associated with the condition. Instead of offering prescription medication, the patients received counselling in a series of conversational therapy sessions over a period of eight weeks. The sessions were twice as effective at curing insominia as conventional medication or placebos. When the insomnia was cured, the depression lifted.
This breakthrough in the treatment of insomnia and depression could mark a revolutionary turning point in the way we treat these conditions. As I mention in my recent book on how to sleep well, there are several important principles to apply to the art of a good night’s rest and the researchers at Ryerson advised their patients to follow very similar guidelines: no food in bed, no TV, no reading, no laptops and no mobile phones.

The results have been described as ‘the biggest advance in depression treatment since Prozac’.

If you need better sleep and recognise the importance of real rest and recovery to boost your health and well being, download my comprehensive guide now and learn how to make sleep a natural part of nighttime routine.

Read More at Sleep Well: 5 Steps to Smarter Sleep ( Sleep Your Way to Success): Feel Fantastic, Look Your Best, Release Your Inner Power, (Sleep Better), Cure your … (How to Go To Sleep (Self Help) Book 1)

Do you sleep well?

Do you sleep well? I mean really well? Do you wake up feeling tired, dreaming of a few more precious hours in bed? Well you’re not alone. It seems that two out of three people suffer from a lack of sleep on a regular basis. And that’s a scary statistic because lack of sleep causes more than the usual, familiar feelings of grumpiness and fatigue. If you lose out on just ninety minutes of sleep, your awareness plummets by about 32% the next day. Drivers who are short on sleep are just as dangerous as drivers who’ve consumed alcohol. Some of the most damaging man-made accidents in recent times have been caused by fatigue: Three Mile Island, Exxon Valdez, Chernobyl – all caused by tired operatives making avoidable mistakes. But there are plenty of people who sleep well every night. And the great news is that it’s now possible for you to learn how to sleep really well too. Because so much of great sleep is about our habits and behaviour. That’s right. We can learn the methods and techniques of great sleep and make them a normal, regular part of our nightly sleep behaviour.

I’ve worked with so many individuals over the years who suffered from poor sleep, that I’ve collected all the latest research and effective sleep technology and put the results in a simple, how-to manual for anyone who wants to learn how to get a better night’s rest. Click on this link for your free sample and discover the real benefits of proper rest. It’s more than just feeling well. It’s an essential ingredient for your long term health and happiness. Go ahead. Click on the link right now and get a head start on the pathway to smarter, better sleep.

Day 72

image (36)Sleep is such an important subject and I’m still surprised at the number of people I meet who really don’t sleep as well as they should. If you’d like to enjoy a better night’s rest, you’ll need to get ready for bed in a way that supports good sleep. The twenty minutes before you turn out the lights are a wonderful preparatory period for relaxing. Relaxing, as you might’ve guessed, is the key to a great night’s sleep.

 

That means no TV, no reading, no E-Mailing, no Facebook, nothing! The twenty minutes before you sleep are there to help you relax. So switch off all those screens, close those books and magazines and dedicate those twenty minutes to breathing deeply, calmly and gently, relaxing every part of the body from the head to the toes, until you feel completely and utterly relaxed.

 

This is also a perfect time to tell yourself that you really are going to enjoy the best night’s sleep and that you’re going to wake up in the morning feeling energised, refreshed and ready for anything. With a little practise, you’ll notice the difference when you wake up after a deeply refreshing night’s sleep. I’d like you to get used to it. It’s such an important part of our total well-being.

Read More at Sleep Well: 5 Steps to Smarter Sleep ( Sleep Your Way to Success): Feel Fantastic, Look Your Best, Release Your Inner Power, (Sleep Better), Cure your … (How to Go To Sleep (Self Help) Book 1)

Do you sleep well?

image (21)Sleep. It’s such a vast and fascinating subject that we could discuss it for days on end. But you’d probably nod off from boredom or from lack of…sleep! But let’s be serious for a moment and get to the heart of the subject: Do you sleep well? The question’s important because most people rarely enjoy a really good night’s rest. How can you tell?
There are lots of clues from how you feel when you wake up. If waking up is a struggle requiring a real effort to drag yourself out of bed and you have a feeling that you could really use a little more sleep, then you probably haven’t slept well enough or long enough. The surprising thing is that the quality of your sleep can be as important as the quantity. Research has recently revealed that we tend to sleep in segments lasting roughly ninety minutes. At the end of each of these intervals, we approach a state of wakefulness and then usually slip back into another ninety minute segment of deeper sleep.
So if we know when we would like to wake up, we can count back in ninety minute blocks and work out when we should be going to sleep. The wake up time should coincide with the end of the last ninety minute segment. Waking up will then be relatively gentle and you’ll feel more refreshed, ready to get up, alert and energised. By contrast. waking up in the middle of one these ninety minute cycles can leave us feeling tired, irritable, unfocused and far from our best. It’s an incredibly simple technique but very helpful in boosting your chances of waking up feeling naturally rested and refreshed.
What you do before you go to bed can also influence the quality of your sleep. It’s a really good idea to avoid eating after eight in the evening. Cut out the fizzy drinks, tea and coffee to lower caffeine levels and switch off the internet at least half an hour before you plan to get into bed. Switch off the TV too. And no reading for that precious half hour before bedtime.
The idea is to lower the levels of mental stimulation and start to slow everything down as a prelude to meaningful rest. Learn to run a mental scan of your body from toes to head, deliberately relaxing every joint, muscle and limb. Breathe a little more deeply and tell yourself clearly and calmly that you are going to sleep wonderfully well and that you will wake up feeling fabulously refreshed. This is a great way to train the body to relax and let go of the day’s stresses and tensions. Some people spend a few minutes running through the day’s events, evaluating and letting go of every emotional reaction. This saves the brain from having to process the data whilst you’re asleep and allows for a deeper, more relaxing night’s rest. Drink some water before you get into bed and learn to expect a really good night’s sleep.
These methods can train the body and mind to switch off so effectively that you can fall asleep in seconds and start to benefit from the full reapir, recovery and restoration that follows a good night’s sleep. It’s a real game changer. Try it tonight. Try it every night and sleep well!